I have 4 questions about WSB

[cccp]

1. I don't have the ham/glute bench in my gym, can I just do leg curls instead?

2. I also don't have the Reverse Hyper in my gym, can I just do hyperextensions? With the same frequency (twice a week)

3. Do supplemental exercises stay the same week after week, or do you change them too whenever you change the core exercise?

4. During the ME Bench, I find myself bouncing the barbell a little at the bottom of the lift (while doing regular bench press). Is it OK, or should I try to pause for split second or something?


Thanks for reading.

 

[Exodus]

Originally posted by CCCP

1. I don't have the ham/glute bench in my gym, can I just do leg curls instead? no dont. i would recomend pull thru's as a substitue. Dave tate says that if you dont have a glute ham machine, you cant do glute ham raises.

2. I also don't have the Reverse Hyper in my gym, can I just do hyperextensions? With the same frequency (twice a week)
yes.... same principal as above, if you dont have the machine, make due. you do bdy only rev hyper, but you never get to add weight.

3. Do supplemental exercises stay the same week after week, or do you change them too whenever you change the core exercise? change when they quit working or progressing. i like to change before i reach that point for variety's sake and to never hit that wall.

4. During the ME Bench, I find myself bouncing the barbell a little at the bottom of the lift (while doing regular bench press). Is it OK, or should I try to pause for split second or something?
dont............. drop the weight and pause for a split second. your build more overall strength by practicing this way. bouncing is cheating......... dont do it.

i hope that helps, but its just my opinion.

X

 

[spatts]

1: You can do GHR's on the floor or on a lat pull down

2: There's not really a good sub for rev hypers, although you can mimic them on a stability ball.

3: Supplemental work AND core work should be designed around the lifter's individual weaknesses. They should change as often as necessary.

4: If you plan to compete, pause. You will have to in competition. I don't see how you can "find yourself bouncing." You are either doing it or you're not...you control that.

 

[jeremys]

Re: Re: I have 4 questions about WSB

1. I don't have the ham/glute bench in my gym, can I just do leg curls instead? no dont. i would recomend pull thru's as a substitue. Dave tate says that if you dont have a glute ham machine, you cant do glute ham raises.

really? i've found that glute/ham floor raises helped tremendously. though it's not the actualy glute/ham, it's the next best thing

 

[IronLion]

I concurr doctor

 

[Cuthbert]

I prefer floor/bench GH raises...my school gym has a machine... but I dont really like it

 

[Liftbig]

i change my accessory exercises for bench quite often. for squat though i dont feel i need a change as much.